I hope everyone is ready for an awesome thrash session and awesome weekend! I sure am! My family is in town and I love having them. Makes it less lonely with Jaime and Sienna in Texas.

Warm Up:
800m Run/1000m Row/1600m Bike
D.R.O.M.S
10 Lunges
10 Tapioca/Karaoke
10 Spidermans
10 Scorpions
10 Hip Thrusters

Burgener Warm Up

Weight Training:Back Squat 5X5X5X5X5X2

All sets of 5 @ 75% of 1RM
Set of 2 @ 85% of 1RM

Work Out: 15 minute A.M.R.A.P
50 Double Unders
25 Push Press @ 50% of 1RM

Cool Down:
400m Run
Static Stretching
Rollout with Foam Rollers/Lacrosse Ball
Ice down sore joints

Recovery:
Post WOD Meal(within 15-30 minutes post workout)
Post WOD Protein(Daily consumption .7g to 1g of lean body mass)
Post WOD Lurong Living <--- CRITICAL